Jan 19, 2021
Conditioning
2 Sets
In 3:00:
Rest 1:30
In 3:00:
- 400m Run
- Max Single Arm Hang Clean and Jerks
Rest 1:30
In 3:00
Rest 1:30
Notes
Today’s conditioning is six 3-minute intervals. Every interval starts with a 400m run buy in. You will then complete max reps of wall balls, single arm hang clean and jerks, or wall walks. Your score is the total number of reps. Keep track of the reps each interval and SugarWOD will total them up for you.
The runs should take no longer than 2:15 each interval. Adjust the distance to 300m if needed.
The wall balls should be at a weight that allows you to complete at least 20 reps unbroken.
The single arm hang clean and jerks should be done with a light-moderate weight that allows you to work for the remainder of the interval at a smooth pace. If you have to put it down at any point, it is too heavy. You may switch arms whenever you want.
The wall walks start with your chest and thighs on the ground and finish in a straight, vertical handstand line. If you are not comfortable completely inverting, stop at an angle at which you feel comfortable. Be sure to lower out of the handstand safely and under control.
Jan 18, 2021
Strength
Every minute on the minute for 10:00:
- 2 Power Snatch from position 1
- 3 Bar Facing Burpees
Notes
Today’s strength is power snatches from position 1. At the top of every minute you will perform 2 power snatches from position 1, then immediately perform 3 bar facing burpees.
Try to use the same weight across all 10 rounds for the snatches.
Work on your footwork and speed during the bar facing burpees.
Conditioning
Every 2:00 for 6 sets:
- 8 Dumbbell Snatch
- 12 Toes to Bar
Notes
Today’s conditioning is heavy dumbbell snatches and toes to bar. Your score is the weight used on the dumbbell snatches. Try to use the same weight across all 6 sets.
The work does not take too long. You should have at least :45 rest between rounds. This means you have time to use a heavy dumbbell for the snatches. Focus on an explosive leg and hip drive, big shrug, and punch under that dumbbell to receive it in a strong overhead support position.
The toes to bar should be completed in 1-2 quick sets. Substitute knee raises or sit ups.
Jan 17, 2021
Strength
Back Squat @ 20X0
Notes
Today’s strength is back squats. You will perform 3 sets of 10 reps all at the same weight. Rest about 3-minutes between sets. Every rep will be performed with a 20X0 tempo. That means take :02 to lower down, stand up quickly, and don’t pause at all between reps.
Take 3-5 warm up sets to find your working weight. It should feel like a 7/10 difficulty. Ten is a lot of reps and the tempo is difficult, so if you are unsure of what weight to use, stay a bit lighter today.
Conditioning
3 Rounds
- 15 Squat Cleans
- 15 Pull Ups
- 15 Burpees over DBs or barbell
15:00 time cap
Notes
Today’s conditioning is 3 rounds of squat cleans, pull ups, and burpees. Your score is the time to complete all 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The squat cleans should be completed in under 2:00 every round. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells, aim to complete the 15 reps in 2-3 quick sets.
The pull ups should be completed in 2-3 sets. Substitute jumping pull ups or ring rows if needed.
The burpees should take no longer than 1:30 to complete each round. Jump over whatever weight you are using for the squat cleans. Adjust the number if necessary.
Jan 14, 2021
Strength
Front Squat
First rep is performed with :03 negative and :03 pause
Reps 2-5 are normal speed
Notes
Today’s strength is front squats. You will perform 5 sets of 5 reps all at the same weight. The first rep will be performed with a :03 descent and :03 pause in the bottom. The following four reps will be normal speed.
Take 4-6 warm up sets to build to your working weight. Aim to use the same weight as last week’s sets of 4. It should feel challenging, but the tempo must remain perfect and you should not feel like you are close to your max.
Conditioning
10 Rounds for time:
- 3 Hang Squat Cleans
- 6 Toes to Bar
- 15 Double Unders
15:00 time cap
Notes
Today’s conditioning is 10 rounds of hang squat cleans, toes to bar, and double unders. Your score is the time to complete all 10 rounds or the number of rounds and reps completed under the 15-minute time cap.
The hang squat cleans should be at a moderate weight, but one at which you can still perform all 3 reps unbroken across the 10 rounds.
The toes to bar should be done in 1, maybe 2, quick sets. Substitute knee raises or sit ups if needed.
The double unders should be done very quickly. Don’t spend longer than :20 with the jump rope. Substitute single unders if needed.
